Hey, I am 19 years old and I have been working out a little bit from some time ago. The thing is that I use to do power circuits (in case that is not the name, it is when you do like 10 different exercises for different muscles in a circuit and then you repeat the circuit 3 times. so it is 3 sets of each exercise but not in a row) and now I want to start working out 3/4 days a week but focusing on muscles. I know there are muscles that you are not supposed to work one after another since they are used for more exercises EX. working chest after triceps.
So this is the routine I am planning to follow. I would like appreciate any feedback, regardless of positive or negative as long as it is constructive.
Example:
Monday
Chest and Biceps --abs
Tuesday
Off
Wednesday
Shoulders and Triceps --abs
Thursday
Off
Fridays
Legs and Back --abs
Sat-Sun
Off
goals are to burn fat and tone muscles rather than getting bulked up. Does anyone has a technique to tone up muscles rather than making them bigger?
I appreciate your comment on this please!
I need help/opinions on routine
Moderators: Boss Man, cassiegose
1 - wehy work muscles once a week? if you want more money you don't work once a week, you work as often as you can...think about that and do full body workouts
2 - i never know why people seem think that actually muscle tissue is so easy and that "i don't wanna bulk"...most people get fat, not actually increase muscle tissue so don't worry, i don't think you'll ever get too bulky
3 - 80% of fat loss, defining, toneting whatever you want to call it, comes from what you're eating so maybe you need to focus on that and simply train hard
www.uponlinetraining.com
2 - i never know why people seem think that actually muscle tissue is so easy and that "i don't wanna bulk"...most people get fat, not actually increase muscle tissue so don't worry, i don't think you'll ever get too bulky
3 - 80% of fat loss, defining, toneting whatever you want to call it, comes from what you're eating so maybe you need to focus on that and simply train hard
www.uponlinetraining.com
When you are 19 your body will recover quickly enough that you should be able to train each body part 2 or 3 times per week. I know that is what I did when I was in college--full body workout 3 times a week + cardio work.
When I was in 30s and 40s I trained each body part twice a week and use a 4 day split routine.
Now that I'm in 60s I train each body part once a week. (As you age your ability to recover declines.)
So you have a good while to go before you need to do a split routine.
When I was in 30s and 40s I trained each body part twice a week and use a 4 day split routine.
Now that I'm in 60s I train each body part once a week. (As you age your ability to recover declines.)
So you have a good while to go before you need to do a split routine.
thank you both for your useful answers! do you know any routine or something like it for a fullbody workout?swanso5 wrote:1 - wehy work muscles once a week? if you want more money you don't work once a week, you work as often as you can...think about that and do full body workouts
2 - i never know why people seem think that actually muscle tissue is so easy and that "i don't wanna bulk"...most people get fat, not actually increase muscle tissue so don't worry, i don't think you'll ever get too bulky
3 - 80% of fat loss, defining, toneting whatever you want to call it, comes from what you're eating so maybe you need to focus on that and simply train hard
www.uponlinetraining.com
thanks a lot once more!
For those asking, you can find a full body routine here.
http://www.strongandfit.net/2009/01/ful ... nners.html
After you've trained a while I'd go with a four day split:
monday: upper body
tuesday: lower body
thursday: upper body
friday: lower body
You should be able to hit a body part about every five days. But full body routines aren't quite as practical as you get more intense.
http://www.strongandfit.net/2009/01/ful ... nners.html
After you've trained a while I'd go with a four day split:
monday: upper body
tuesday: lower body
thursday: upper body
friday: lower body
You should be able to hit a body part about every five days. But full body routines aren't quite as practical as you get more intense.
I've been doing a full body routine for the last few months, and I'll tell you something.. I love it. You burn a bunch of calories during it and you're working everything in one day. Here's a link to a very, very helpful routine guide. It tells you everything from what exercises to do, what order, and what not to do. It explains how you don't want to do one exercise before another.
http://www.answerfitness.com/150/full-b ... -routines/
That's what I roughly follow.
This is what days (should) look like.
Mon - Gym
Tues - Run
Wed - Gym
Thur - Run
Fri - Gym
Sat - Run
Sun - Rest
I recently realized that I have a little too much body fat. I'm not chunky by any means, but I do have some extra that I would like to trim off.
With that said.. watch your diet. I have a real hard time going with this, since.. I like food. I can eat what I want and not gain fat, but the problem is.. I'm not going to lose the stuff I got in the first place.
I'm told to cut carbs, eat healthy fats, and do cardio.
As far as the Bulking Up part is concerned, you won't get huge. It takes a lot of time for you to get real "big" -- something I'm kinda wishing upon myself. I want to gain a big more size and strength, it's taking a while.. I'm gaining a bit of weight, and I'm going to guarantee it's from muscle.
But follow the link that I gave you and it clearly states a routine and what you need to look out for. Watch your diet (BIG ONE) and make sure you don't eat/drink anything unnecessary.
http://www.answerfitness.com/150/full-b ... -routines/
That's what I roughly follow.
This is what days (should) look like.
Mon - Gym
Tues - Run
Wed - Gym
Thur - Run
Fri - Gym
Sat - Run
Sun - Rest
I recently realized that I have a little too much body fat. I'm not chunky by any means, but I do have some extra that I would like to trim off.
With that said.. watch your diet. I have a real hard time going with this, since.. I like food. I can eat what I want and not gain fat, but the problem is.. I'm not going to lose the stuff I got in the first place.
I'm told to cut carbs, eat healthy fats, and do cardio.
As far as the Bulking Up part is concerned, you won't get huge. It takes a lot of time for you to get real "big" -- something I'm kinda wishing upon myself. I want to gain a big more size and strength, it's taking a while.. I'm gaining a bit of weight, and I'm going to guarantee it's from muscle.
But follow the link that I gave you and it clearly states a routine and what you need to look out for. Watch your diet (BIG ONE) and make sure you don't eat/drink anything unnecessary.
@ Atticus:
Hey man thanks a lot for your info and for the link you provided me with. They are really useful and I am looking forward to start trying the routine today. I see what you are saying about the food! haha I like food a lot as well but I have been eating healthier for some weeks now just to get started with the idea that your diet is really important and that it gets reflected in your results. I am not fat, for I exercise often (but not in a fixed regular basis which I will start now) but I have a . you know that lower that is just stubborn but I really want to get this work out pumped up for the coming summer
For the toning part, so if I am not going to get bulk easily, would just following the full body workout help me define muscles? or should I vary the weight/reps ratio to target that a little bit more?
I really appreciate your tips and info and I will get back to you with some results!
thanks!
Hey man thanks a lot for your info and for the link you provided me with. They are really useful and I am looking forward to start trying the routine today. I see what you are saying about the food! haha I like food a lot as well but I have been eating healthier for some weeks now just to get started with the idea that your diet is really important and that it gets reflected in your results. I am not fat, for I exercise often (but not in a fixed regular basis which I will start now) but I have a . you know that lower that is just stubborn but I really want to get this work out pumped up for the coming summer
For the toning part, so if I am not going to get bulk easily, would just following the full body workout help me define muscles? or should I vary the weight/reps ratio to target that a little bit more?
I really appreciate your tips and info and I will get back to you with some results!
thanks!
@ gbrn:
Your muscles are going to get larger no matter what you do, really. But if you're doing sets of 8-10 or 13-15, you shouldn't really have to worry about it too much. When I want to gain muscle normally I put on a high weight and crank out maybe 5 or 6. I'm sure one of the other guys will chime in on this subject.
I got that stupid lower stomach too. It's not much as you know, but it's really not something you want to stick around. haha.
But if you do the full body work-out it's aimed more so of burning calories than to build up muscles. When you break down Full Body Workouts vs Split Muscle Routine it just comes up with FBW = More Fat/Calorie Loss -- and -- SMR = More Muscle/Strength.
Since you're using all your muscles in a full body routine it's burning a lot more calories. Make sure you don't give yourself too much breather time between everything. I mean give yourself enough, but the point isn't to do a set, rest for 2 minutes, then do another. Should be doing them shortly after another, or interchanging two different workouts. (Bench Press and Pull-Ups are a favorite of mine.)
Just remember to drink plenty of water (Like a bottle and a few refills from the nearby water fountain). Also remember to ingest your protein. Just because you take protein doesn't mean it's going to make your muscles BIGGER. It helps them repair. Which is needed for toning.
If you stick with the full body, keep running, and watch what you eat I'm sure you're going to see results in 4-5 weeks. It's not the shortest time, but trust me when you see results you'll be nothing short of satisfied.
Your muscles are going to get larger no matter what you do, really. But if you're doing sets of 8-10 or 13-15, you shouldn't really have to worry about it too much. When I want to gain muscle normally I put on a high weight and crank out maybe 5 or 6. I'm sure one of the other guys will chime in on this subject.
I got that stupid lower stomach too. It's not much as you know, but it's really not something you want to stick around. haha.
But if you do the full body work-out it's aimed more so of burning calories than to build up muscles. When you break down Full Body Workouts vs Split Muscle Routine it just comes up with FBW = More Fat/Calorie Loss -- and -- SMR = More Muscle/Strength.
Since you're using all your muscles in a full body routine it's burning a lot more calories. Make sure you don't give yourself too much breather time between everything. I mean give yourself enough, but the point isn't to do a set, rest for 2 minutes, then do another. Should be doing them shortly after another, or interchanging two different workouts. (Bench Press and Pull-Ups are a favorite of mine.)
Just remember to drink plenty of water (Like a bottle and a few refills from the nearby water fountain). Also remember to ingest your protein. Just because you take protein doesn't mean it's going to make your muscles BIGGER. It helps them repair. Which is needed for toning.
If you stick with the full body, keep running, and watch what you eat I'm sure you're going to see results in 4-5 weeks. It's not the shortest time, but trust me when you see results you'll be nothing short of satisfied.
@ Atticus:
Ok, I understand then. I'll stick up with the 8-10 reps of the FBW.
Haha
As a matter of fact I just finished first FBW of the link you provided and it actually took me little bit more (like 10 mins.) than an hour but I feel great. It really feels like I did something you know? Like it isn't a matter of how long you workout but how intense or something like that. And I tried to do those "super sets" that you are talking about but I certainly didn't do the Bench Press and Pull-Ups as I, (believe this man) suck at doing Pull-Ups haha so I am looking forward to work on those too. I did super sets with for example the Calf Raises and the Biceps Curls.
I have whey (chocolate flavored) protein which I use to make smoothies so I think that protein part will be easy for me to follow and I never workout without bottle of water
Also I don't mind waiting until those 4-5 weeks or even more to see the results as I understand that I need to climb way up but I'll be certainly working hard!
Sorry about the lengthy response haha but one more question:
-I am probably giving it a long-shot here since I barely started with the FBW but looking at the FBW and SMR comparison that you provided, is there or will there be a time when it is recommendable to do SMR or alternate SMR and FBW later on?
Ok, I understand then. I'll stick up with the 8-10 reps of the FBW.
Haha
it really is stupid and stubborn! but I am encouraged by the FBW routine since I heard or read somewhere that when you work your abs you can't actually isolate you abs sections so even if you are working your upper abs you work you lower abs also a little bit so there is kind of a connection obviously. I am really determined to lose that lower stomach fat and get in a healthier and better shape. AND maintain it as well.I got that stupid lower stomach too.
As a matter of fact I just finished first FBW of the link you provided and it actually took me little bit more (like 10 mins.) than an hour but I feel great. It really feels like I did something you know? Like it isn't a matter of how long you workout but how intense or something like that. And I tried to do those "super sets" that you are talking about but I certainly didn't do the Bench Press and Pull-Ups as I, (believe this man) suck at doing Pull-Ups haha so I am looking forward to work on those too. I did super sets with for example the Calf Raises and the Biceps Curls.
I have whey (chocolate flavored) protein which I use to make smoothies so I think that protein part will be easy for me to follow and I never workout without bottle of water
Also I don't mind waiting until those 4-5 weeks or even more to see the results as I understand that I need to climb way up
but I'll be certainly working hard!Sorry about the lengthy response haha but one more question:
-I am probably giving it a long-shot here since I barely started with the FBW but looking at the FBW and SMR comparison that you provided, is there or will there be a time when it is recommendable to do SMR or alternate SMR and FBW later on?
Packard told me his mindset on the whole ordeal on Full Body and Split Muscle. Since you're young and your body heals a lot faster, you should do full body. Since all your muscles will heal within the 48 hour healing period. But as you get older and your body doesn't heal as fast (30's or so), go to split muscles. Since you're only using a muscle group once, or twice a week.gbrnbo0 wrote:@ Atticus:
Sorry about the lengthy response haha but one more question:
-I am probably giving it a long-shot here since I barely started with the FBW but looking at the FBW and SMR comparison that you provided, is there or will there be a time when it is recommendable to do SMR or alternate SMR and FBW later on?
If I was you I'd stick with the full body for a long while.
As far as stomach stuffs I'd just do some six inches, six inch sit-ups, and if you can do dead lifts and squats. Deads and Squats are really good for your core. I don't do them since I don't have a belt, and I will not risk back health since I don't think I can do it properly.
@ Atticus:
I see. It makes complete sense. And I surely will stick to the FBW for a while then just varying weights and reps.
are the
And I do have a belt. As a matter of fact I have 2 lol. They were dad's but he stopped working out so I have them, now I can get to use them!
Thanks!
I see. It makes complete sense. And I surely will stick to the FBW for a while then just varying weights and reps.
are the
the same thing or are they different? I can google those too to see how they are done.six inches, six inch sit-ups
And I do have a belt. As a matter of fact I have 2 lol. They were dad's but he stopped working out so I have them, now I can get to use them!
Thanks!
Six Inches is the simple lift your feet up six inches and try and hold them there as long as possible (i used to do 3 minutes, but that was a few years ago).gbrnbo0 wrote:the same thing or are they different? I can google those too to see how they are done.six inches, six inch sit-ups
Six inch sit-ups is basically doing six inches, then you do sit-ups. Left your legs up to your chest as you bring your upper body up, then slowly go back down and keep your feet at the six inch mark (don't let them hit the ground).
After your 2nd set you'll be going "wowwwwww."
But for Core workouts, I'd recommend Squats and Deads.